Home Weight Loss How to Drop 4 Pounds in 1 Week (7 Day Diet Plan Included)

How to Drop 4 Pounds in 1 Week (7 Day Diet Plan Included)

3 min read

How The 1 Week Diet Works:

An above-average weight feminine will burn round 2300 energy per day simply with on a regular basis incidental exercise and the physique utilizing energy for residing and respiration.

The primary method for fats loos is to lose 1 pound of fats, you want to burn 3500 energy.

Knowing this, the food plan beneath retains you at round 1300 energy per day (a 1000 calorie per day deficit, which helps to burn round 2 kilos of fats per week alone).

In addition to the 2 kilos of weight loss via food plan, we’re going to burn an extra 1000 energy per day with low-intensity exercise (or extra in the event you like).

Let’s have a look at how to lose 4 kilos in 1 week.

7 Day Diet Plan


  • Never skip consumption of food in the morning
  • Up to 400 energy of food
  • Protein (10-15 grams)
  • Reduce carb consumption

Try these 300-400 calorie breakfast options from Restonic.com


  • Food calorie consumption up to 600 energy
  • Increase protein and fiber meals to make it extra satisfying
  • Drink water that is freed from calorie, inexperienced tea or seltzer with meal

Try these 600 calorie lunch options for HealthAmbition.com


  • Eat meals up to 600 energy
  • Add fiber wealthy meals in soups and sauces
  • Drink water in between your meals

Try these 500-600 calorie dinner options from EatingWell.com

7 Day Exercise Plan

The exercise plan is kind of easy – you need to goal for 60 minutes of exercise per day. The increased the depth the higher however even a 60 minute stroll is healthier than nothing! Some nice choices for exercise embody swimming, biking, jogging, resistance training on the fitness center, doing a step class, operating alongside the seaside, bushwalking and even taking part in at a park with the youngsters. Bottom line is – for 7 days, transfer as a lot a as attainable and it doesn’t matter in the event you break 60  minutes of exercise right into a 20 minute morning, lunch and night stroll. Just transfer! 🙂


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